Izinhlamvu zasendulo, njenge-freeke ne-farro, ziqhubeka zithola umusa ngabapheki, abahlaziyi bezinwele kanye nabathengisi bezimoto. Nakuba izithako ezifashisayo ezifana nalezi zingase zithwale umthamo ophezulu, abathengi abaqaphele isabelomali akudingeki besabe ukulahlekelwa yikho konke okusanhlamvu okusanhlamvu.
Ukudla okuthobekile okufana nelayisi elibomvu, ukolweni wonke, ama-oats, nommbila kungaba njengendlela enhle futhi enempilo.
Eqinisweni, ucwaningo oluthe xaxa mayelana nezinzuzo zempilo yezinhlamvu ezigcwele luye lwaqhutshwa ezinhlameni ezivame ukutholakala.
Ukusika Izindleko Ezinokudla Okudlayo
Ukudla okunomsoco akudingeki kuhambisane nezindleko zokudla eziphakeme. Ekuhlolisweni kwezingane ezingu-136 nabazali bazo, abacwaningi bathola ukuthi ukudla okunye okutshala izitshalo (kubandakanya okusanhlamvu okuphelele), kwahlanganiswa nezindleko zokudla zansuku zonke ezilinganiselwa ku $ 0.63.
Ngokufanayo, esinye isifundo sathola ukuthi ukukhetha ukudla okutshalwe esitshalweni ngamafutha omnqumo, kunokuba kube nokudla kwe-MyPlate isabelomali, kungasindisa imali engu-746.46 ngomuntu ngamunye ngonyaka futhi unikeze kakhulu izithelo, imifino kanye nezinhlamvu ezigcwele.
Izinhlamvu Zonke Namahlumela Ahlanjulisiwe
Ungavumeli isikhwama sakho sikhwama siphathe kahle impilo yakho. Ngenxa yokuthi iqukethe wonke amagciwane awo, i-germ, ne-endosperm, ngisho nokudla okuncane kakhulu kunakho konke okungahlinzekela ukuvikeleka kuhlobo lwe-2 lwesifo sikashukela, isifo senhliziyo, isifo sohlangothi, nokuningi. (Izinhlamvu ezihlanjululwe zihlukumeze ingxenye enkulu yegatsha kanye negciwane futhi ngaleyo ndlela iminikelo yabo yokudla okunomsoco.)
Imikhiqizo eningi iyinani lokudla okusanhlamvu okuphelele noma eduze nezindleko ezifanayo njengezinguqulo ezilungisiwe, okusho ukuthi ungakwazi ukwandisa ukudla kwakho kwezakhi ngezindlela ezincane noma akukho okunye okukhokhwayo. Esikhathini esanda kuhamba ngesitolo esisedolobheni, imikhiqizo efana ne-Barilla pasta, i-Minute Rice Instant, Impumelelo yokuphuza i-Rice, u-Uncle Ben's Ready Rice, kanye neLa Tortilla Factory Organic Tortillas, konke kwakungenani elilinganayo phakathi kokusanhlamvu okuhlanziwe bonke abalingani bezinhlamvu.
Izinketho ezilula ze-Whole Grain Options
Uma uke wadlula noma yikuphi kwalokhu okusanhlamvu ngokuthinta ama-trendier, izithako ezifuthayo, yisikhathi sokwenza ukuthatha kabili. Izakhiwo zokwakha kokudla okunempilo kungenzeka sezivele zisesitokisini sakho.
Rice Rice
Irayisi elibomvu liyisango elikhulu lokudla okusanhlamvu. Phela, cishe zonke iziko emhlabeni zifaka izitsha ezilayishiwe.
Izinhlanga ezibomvu ezinomsoco omude, njenge-basmati ebomvu noma i-jasmine ensundu, zifanelekile njengesizinda se-curries kanye ne-fry fry, kuyilapho irayisi elibomvu elincani elimnandi lingcono kakhulu nge-sushi ne-risotto. Irayisi elibomvu lingaphekwa ngisho esitokisini kuze kube yilapho isithambile nesitashi, bese ihlanganiswa futhi isetshenziswe esikhundleni sekhrimu enzima.
Irayisi elibomvu akuyona yedwa kuphela irayisi elayini laphaya, noma kunjalo. Irayisi elibomvu, irayisi elimnyama, nelayisi lasendle (ngokwemfundo hhayi elihlobene nelayisi) yizo zonke izinketho ezinkulu.
Izinyathelo ezilandelayo: Uma usufunde ilayisi elibomvu, zama ukuzama ezinye izinhlamvu ezinjengama-millet, i-quinoa, i-sorghum, noma i-farro. Ngamunye walezi zikhukhula ziba ngamakhemikhali ahlukene, okwenza zibe ngokufaneleka ngokulinganayo ama-salads okusanhlamvu noma izitsha zokugqoka ama-pilaf.
Isitshalo Sonke
Ababhaki abaningi bayamangala lapho bezwa ukuthi ufulawa wonke ukolweni ungafakwa esikhundleni sezingxenye ezingamaphesenti angu-50 wefulawa ohlose konke ekuphepheni eziningi ngaphandle kokwenza izinguquko.
Ukuguqula iresiphi kuya ku-100% ukolweni ugcwele, wanezela nje amathisipuni angaphezu kwamatsheni angamatshumi amabili efulawa okolweni lonke bese uvumela inhlama ukuphumula imizuzu engu-20 emva kokuxuba.
Ufulawa ocolekileyo ogcwele ukolweni ugcwele ukunambitheka okunamandla nombala ogqamile, futhi ufulawa ogcwele ukolweni we-wheatry futhi uhlume ufulawa ogcwele ukolweni nakho kuyithandwa kakhulu yokubhaka. Amajikijolo okusanhlamvu (kufaka phakathi amasondo asendulo afana ne-farro nesipelingi) anesitshalo esimnandi ngisho nalapho ehliswa, okwenza kube ekahle kokubili ama-saladi okusanhlamvu afudumele nabandayo, kanye nezitsha ze-pilaf.
Izinyathelo ezilandelayo: Uma usujwayele ukolweni wonke, zama ukolweni wasendulo, njenge-einkorn, i-spelled, farro noma i-freekeh.
Oats
Ama-oats angumuthi wesidlo sasekuseni ngesizathu: ukunamathela kwawo okunamakha, okunamathela emaceleni okungahambisani nakho okunye okungafani nokunye okunye okusanhlamvu kanye namaphesenti angaphansi kwe-butterscotch kahle kakhulu nesinamoni, izithelo, amantongomane nobisi.
Ukuze uthole inguqulo elula yokupheka i-risotto, zama ukufaka esikhundleni se-steel cut oats for the rice. Noma, phakamisa isimiso sakho se-porridge ngesitsha se-oatmeal esiphundu, senziwe nge-sriracha, i-bacon bits, noma iqanda elithosiwe.
Izinyathelo ezilandelayo: Uma usulungele ukuphuma e-oatmeal ekudleni kwasekuseni, zama ukuphinda uvuselele i-millet, i-quinoa, noma i-buckwheat eseleyo e-stovetop nobisi noju.
I-Whole Grain Cornmeal
Ummbila omusha uvame ukubizwa ngokuthi i-starchy yemifino, kodwa amahlamvu omisiwe, njengamafutha ommbila, ama-corn, noma ama-corn grits, okukhethwa kukho okusanhlamvu okumnandi. Ngisho ne- popcorn kubhekwa njengokusanhlamvu okuphelele. Ama-grits kanye ne-polenta izitsha ezenziwe okusanhlamvu okugcwele okusanhlamvu zinekhono elinamandla kakhulu, ne-corny kune-slate engenalutho ye-starchy blank blank (degerminated).
Izinyathelo ezilandelayo: Uma i-porridge-y, izitshalo ze-polenta-isitayela sakho, i-teff ne-amaranth yizinhlamvu zasendulo ongazama ngazo ngokulandelayo.
I-Oldways inhlangano engenzi inzuzo ezinikezele ekuthuthukiseni impilo yomphakathi ngokusebenzisa izinqumo zokudla zendabuko. I-Oldways inikeza izinhlelo zemfundo nezindlela zokupheka ezisuselwa kumagugu amasiko, ubuhle bezinhlamvu ezigcwele, kanye nemikhuba yokudoba okwejwayelekile.